Dr. Christopher's Herbal Legacy Newsletter - June 23, 2010
Published: Wed, 06/23/10
Dear ,
-Dr. Christopher's Herbal Legacy Newsletter
ARTICLE: Chia Seeds
RECIPE: Red, White & Blue Summer Salad
NEWS/FEATURED PRODUCT: The China Study
by Doreen Spackman, MH
One of my favorite things to do is to eat, so I am always
on the lookout for food with nutrition, flavor, and ease of fixing. The
tiny chia seed is from the Salvia hispanica plant that grows in Southern Mexico
and is part of the mint family. The Aztecs used to use this for their
warriors when they were going on a forced march - they would eat only a
teaspoon of this energy packed food.
The chia seed is fun to eat - you can put it on your tongue
and it will turn into a gel substance (just as it will in any liquid). Whether
I'm teaching classes on grains and nutrition or at family gatherings, the
"magic chia seed" has been the biggest hit because it magically changes in your
mouth to a gel and the flavor is mild even for those unaccustomed to eating
grains and seeds in their whole and natural state.
It can absorb more than 12 times its weight in water, thus
prolonging hydration. This helps in maintaining the balance and utilization of
nutrients, moisture, and electrolytes in the body. This is great for digestion
as it slows the conversion of carbohydrates into sugar, so for those with
diabetes or glycemic issues this is great news.
Dr. Wayne Coates states that the chia seed is 16%
protein, 31% fat, and 44% carbohydrate, of which 38% is fiber. Most of its fat is
the essential omega-3 fatty acid alpha-linolenic acid or ALA, according to the
(USDA National Nutrient Database for
Standard Reference, Release 20 (2007).Chia provides fiber (about 2 tablespoons--25 g--give you 7 g of fiber) as well
as other important nutrients, including calcium, phosphorus, magnesium,
manganese, copper, niacin, and zinc.
The protein is easily digested and absorbed allowing it
to get from tissue to cells quickly. This makes regeneration of tissue for many
things in life better, whether you are an athlete, growing child or anyone
needing the regeneration of tissue. It is also great for endurance. I have
noticed a significant difference in my energy level throughout the day staying
strong along with staying hydrated. The chia seed is definitely a great thing
to eat on a daily basis.
In the article "Chia Seed-The Ancient Food of the Future" by William Anderson, it says the Chia seed is its high oil content, and the richest vegetable source for the essential omega-3 fatty acid. It has approximately three to ten times the oil concentrations of most grains and one and a half to two times the protein concentrations of other grains. These oils, unsaturated fatty acids, are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins, A, D, E, & K. Chia seeds are rich in the unsaturated fatty acid, linoleic, which the body cannot manufacture. When there are rich amounts of linoleic acid sufficiently supplied to the body trough diet, linoleic and arachidonic acids can be synthesized from linoleic acid.
Unsaturated fatty acids are important for respiration of vital organs and make it easier for oxygen to be transported by the blood stream to all cells, tissues, and organs. They also help maintain resilience and lubrication of all cells and combine with protein and cholesterol to form living membranes that hold the body cells together.
Unsaturated fatty acids are essential for normal glandular activity, especially of the adrenal glands and the thyroid gland. They nourish the skin cells and are essential for healthy mucus membranes and nerves. The unsaturated fatty acids function in the body by cooperating with vitamin D in making calcium available to the tissues, assisting in the assimilation of phosphorus, and stimulating the conversion of carotene into vitamin A. Fatty acids are related to normal functioning of the reproductive system. Chia sees contain beneficial long-chain triglycerides (LCT) in the right proportion to reduce cholesterol on arterial walls.
The Chia seed is also a rich source of calcium as it contains the important mineral boron, which acts as catalyst for the absorption and utilization of the calcium by the body.
I love living at a time where we have so many foods available to us from all over the world. They are fun to eat and so nutritious!
Enjoy Healthy Eating,
Doreen
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· 4 scallions (dark green tops only), thinly sliced
· 1 jalapeño pepper (seeds removed), chopped
· 1/4 cup (loosely packed) cilantro leaves
· 2 tablespoon fresh lime juice
· 1/4 teaspoon sea salt
· 1/4 cup extra-virgin olive oil
Salad:
· 1 avocado, peeled and cut into bite-size pieces
· 1 head (12-ounce) butter or Boston lettuce
· 12 cherry tomatoes, cut in half
· 1/4 cup (loosely packed) cilantro leaves
· ½ cup blueberries
· ¼ cup jicama, chopped
· 4 scallions (white parts only), thinly sliced
Directions
- To make dressing: In a
mini food processor or blender, add scallions, 1 teaspoon
jalapeño pepper, cilantro, lime juice and salt; pulse to combine. Continue
to process while adding olive oil. Once dressing is well blended, taste
and adjust spice/heat level with additional jalapeño, being careful not to
add too much at one time.
- In a small bowl, mix
avocado with about half the dressing and set aside. This will prevent the
avocado from browning.
- Assemble salad by arranging
lettuce leaves in bottom of a large serving bowl. Add tomatoes, then
cilantro leaves; then sprinkle with scallions and blueberries. Place
avocado in center; serve remaining dressing on the side.
Adapted from a recipe by By Susan Spungen
Printable Version: http://www.herballegacy.com/RWB_Salad.pdf
Do you have a healthy, tasty recipe that you would be willing to share with other health conscious readers, ? Please share your recipes at http://www.herballegacy.com/Recipes.html (this page also has our database of recipes!).
by T. Colin Campbell, Ph.D. and
Thomas M. Campbell II
This exhaustive presentation of the findings from the China Study conclusively
demonstrates the link between nutrition and heart disease, diabetes, and
cancer. Referred to as the "Grand Prix of epidemiology" by The
New York Times, this study examines more than 350 variables of health and
nutrition with surveys from 6,500 adults in 65 counties, representing 2,500
counties across rural China and Taiwan. While revealing that proper nutrition
can have a dramatic effect on reducing and reversing these ailments as well as
obesity, this text calls into question the practices of many of the current
dietary programs, such as the Atkins diet, that enjoy widespread popularity in
the West. The impact of the politics of nutrition and the efforts of special
interest groups on the creation and dissemination of public information on
nutrition are also discussed.
[This] elaborate study of rural Chinese gives big points to the health value of
their plant-based diets.
Pick this book up for only $16.95 here:
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A HEALTHIER YOU
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